Our sources & method

Useful numbers.
Visible sources.

The directory starts with 20 everyday foods, researched against Health Canada’s Canadian Nutrient File 2026. Every food page links to its references.

Nutrition

Protein and energy use the selected record’s values per 100 g of edible food. The record specifies raw, cooked, dry, or drained state. Example servings are for comparison, not portion recommendations.

We use the 2026 downloaded data release; the older online food search may show a different release. Values are generic averages and can differ from a brand’s label.

Canadian Nutrient File 2026 dataset · Health Canada’s explanation of the file

Amino acid profiles

The labels describe amino acid profiles and the role of dietary variety. They do not invent exact-product DIAAS scores, digestibility percentages, or a universal health ranking. Read the label definitions.

Price examples

Seven Canadian grocery listings were checked October 7, 2026 in the Mississauga, Ontario listing context. They are dated examples in CAD, not live quotes. Some listings were out of stock. Tax, delivery, waste, and cooking costs are excluded.

Cost per 25 g protein uses the package’s purchased-state weight and an explicitly stated nutrition basis. A category average is not a verified brand label. Meat and drained-food prices stay unknown without a matching basis.

Your calculations

The free tracker scales food protein by the weight you enter. Manual entries and package-price calculations use your inputs. Adjust estimates using labels and your actual portion.

Images and the app

The homepage food photograph was generated with AI as an illustration of food variety. Visible portions don’t establish nutrition. The iPhone app is in development; we’ll add its release details when it is available.